By firmupyourabs.com
Once you have effectively set your weight loss regime, you must determine a set of exercises to strengthen and tone your abdominal muscles. This will help provide them with the body and shape required to form a visible six pack. The following exercises are appropriate to select from.
1) Long Arm Crunch: Lie on the floor, facing the ceiling, and extend your arms over your head along the ground, grasping your hands together over your head. Tighten your abdominal muscles and lift your shoulder blades off the floor. Repeat this 12 to 16 times.
2) Reverse Crunch: Lie on the floor facing the ceiling. Hands may be placed flat on the floor beside you or behind the head. Raise your knees toward your chest until your legs are at a 90-degree angle with your body. Tighten your abdominal muscles to lift your hips off the floor. Lower your body and repeat this process 12 to 16 times.
3) Vertical Crunch: Lie flat on the floor facing the ceiling with your legs extended upwards. Place your hands behind your head and tighten your abs to lift your shoulders off the ground. Raise your heels towards the ceiling to create a U shape with your body. Lower yourself and repeat the process 12 to 16 times.
4) Bench Crunch: Lie flat on the floor, facing the ceiling with your legs elevated on a bench or another form of furniture and bent at a 90-degree angle. Hold your hands at your temples or extended down besides your legs. Now, raise your head and shoulders toward your knees while lifting your pelvis off the floor. Squeeze your abdominal muscles at the top of the movement and hold for a moment. Lay back down and repeat this 12 to 16 times.
5) Leg Tuck: Sit sideways on a bench or some form of furniture, grasping the edge for support and your legs hanging over. Raise your legs slightly and straighten them. Hold this position for a moment, then lower your legs. Repeat this process 12 to 16 times.
6) Upright Sit Up: Stand upright with your back straight and hands clasped behind your head. Proceed to bend at the waist (performing the traditional sit up movement) and straighten up. Repeat this process 12 to 16 times.
7) Scissor Cuts: Lie flat on the floor, facing the ceiling. Place your arms flat at your sides and lift your legs slightly, crossing one over the over. Hold this position, then lower your legs. Repeat this twelve to sixteen times.
Abdominal workouts should be performed twice per week. It is important to remember to change your workout every 8 weeks to ensure the muscles do not become used to the work out, thus rendering the exercises ineffective.
Before commencing abdominal exercises, it is important to remember to stretch your abdominal muscles. Do this by lying face down on the floor with your elbows bent and hands positioned beneath your shoulders. Straighten your arms so that your back is arched, and ensure your legs remain flat on the ground. Turn your head toward the ceiling and hold this position for a period of 10 seconds before lowering yourself back to your starting position.
Source: articlecircle.com
